Olympia Gym & Personal Training

It's now official my book has been published..

100 most FAQS on fitness and nutrition 100 most faqs on fitness and nutrition, a comprehensive guide to help you achieve your health and fitness goals. This book is designed to provide you with answers to the most commonly asked questions, related to fitness and nutrition. My name is Anthony whymns aka coach Tony, I am thrilled to presen...

You get the most out of your day when you wake up determined and go to bed satisfied!

The Dumbbell Lunge is a great lower body exercise that mainly focuses on the quadriceps. 1) Begin by standing with your feet hip width apart and your torso upright holding a set of dumbbells (one in each hand with palms inward). 2) Start to step forward with your right leg (about 2 feet) slowly lowering your hips while keeping your torso upright and bringing your left knee to just above the floor without making contact (hold this position for one count). Inhale throughout this part of the movement. Now using primarily the heel of the right (forward) foot begin to push back using the quadricep muscles to return to the starting position as you exhale. Note: Do not allow the knee of your forward leg to go beyond the toes of your forward foot. Repeat for multiple repetitions and then switch to the opposite leg and repeat for the same number of repetitions for a full set.

In a pinch you can do this exercise just about anywhere...at the gym, at the home, or even outdoors - Bench Dip Exercise (primary muscle group: Triceps ): Using a flat bench start by placing your hands behind your back (arms extended) with palms gripping the edge of the bench and your legs extended outward on an elevated surface (variations: legs can be fully extended with heels on the floor or with knees bent and feet flat on the floor - see photo).

Each year on the first Friday in October, World Smile Day devotes a day to smiles and spreading random acts of kindness.

If someone smiles at you, you’re bound to smile back. A smile can be used to express a feeling, encourage someone or be used as a greeting. If you don’t smile enough, is the perfect day to start.

Plank Exercise with Knee Cross: This is a variation of the traditional plank exercise and great for strengthening the core. Get into a straight-arm plank position. Engage your core and bring your left knee up toward your right arm and then back. Exhale as you bring your knee toward your arm and inhale as you return to the start position. Now repeat using your opposite side to complete one full repetition. Perform several repetitions in a row for a full set. If you need assistance with this exercise please speak with one of our certified personal trainers.

Want to Lose Belly Fat? Do these 4 things…

1) Maintain a healthy diet and don’t over consume calories (consuming more calories than you burn & it’s a losing battle).
2) Strength train 2-3+ times per week (this helps your body preserve lean body-tissue during calorie deprivation and after all muscles burn calories).
3) Hit the cardio and monitor your heart-rate for the optimal fat burning zone.
4) Be consistent with 1,2 & 3.

And yes, do ab and core exercises - not to lose belly fat - but rather to strengthen the core and abs underneath the belly fat.